4 Things to Do When You Wake Up for Healthy Cortisol Levels

You’ve probably heard that a good morning routine can help you start your day on a good foot, but did you know it can impact your hormone health? Cortisol is a hormone your adrenal glands produce that helps govern your circadian rhythm (your body’s internal clock). Typically, it peaks in the morning and decreases as the day progresses. Cortisol influences your appetite, wakefulness, sleepiness, digestion and more. “While cortisol is crucial to optimal functioning, an imbalance brings about health issues,” says Michael Chichak, M.D., medical director at MEDvidi. However, a few tweaks to your morning routine can significantly improve your cortisol levels. 

“Anxiety, weight gain, hypertension and sleep disorders can be the consequence of high chronic levels of cortisol. Low levels of cortisol, on the other hand, can result in fatigue, low blood pressure and poor resilience against stress,” adds Chichak. Research shows that abnormal cortisol levels can also lead to health issues like Alzheimer’s disease, Parkinson’s disease, depression and chronic pain. 

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What’s one common cause of imbalanced cortisol levels? Chronic stress. And unfortunately, Americans’ stress levels are on the rise. In 2024, 43% of U.S. adults reported feeling more anxious than the previous year—an increase from the previous two years.

Luckily, Chicak and Michelle Dees, M.D., a board-certified psychiatrist, share tips for supporting healthy cortisol levels when you wake up.

1. Keep A Consistent Wake-Up Time

Getting enough sleep helps promote healthy cortisol levels, yet many folks struggle to get the recommended seven to nine hours per night. One important way to maintain a healthy circadian rhythm is to wake up at roughly the same time every day.

Although sleeping in on weekends after a long week of waking up early may be tempting, this can disrupt your circadian rhythm. So, do your best to set a consistent bedtime and wake-up time. This can help promote cortisol regulation, with levels peaking in the morning to boost energy and gradually decreasing throughout the day so you’re sleepy for your regular bedtime.

2. Practice Mindful Movement

Physical activity is beneficial whenever you can, but being physically active in the morning can be especially helpful for cortisol levels and sleep. For one, doing physical activity first thing in the morning aligns with your body’s natural cortisol peak. Plus, studies have found that morning movement can decrease overall cortisol levels, leading to better sleep quality.

That doesn’t mean you have to go hard at the gym first thing in the morning if you don’t want to. “Simple activities like yoga, stretching or a light stroll first thing in the morning can help relieve emotional tension and avoid a spike in cortisol levels. These actions aid in the balancing of cortisol by stimulating relaxation and providing a healthy boost of energy in the morning,” says Chichak. 

3. Get Outside

Although high cortisol levels can harm your health, it’s normal for cortisol levels to be highest in the morning. It helps you to feel alert and awake to start your day.

Especially if you wake up feeling groggy, soaking in some sunshine in the morning could help boost your energy. “Being in the sun for 15 to 30 minutes is helpful because it helps set your internal clock known as the circadian rhythm. This also allows proper regulation of cortisol levels, which are critical for energy and alertness levels during the day,” says Dees.

So consider taking your mindful movement outside for double the benefits! To kick off your day, you could go for a morning walk or jog, a quick yoga session in the park or backyard, or just a few stretches outside your front door.

4. Eat a Balanced Breakfast

Even if you don’t have a huge appetite right when you wake up, it’s important to eat something for breakfast. Skipping breakfast has been shown to reduce morning cortisol levels, indicating potential circadian rhythm abnormalities. In fact, studies show this may be linked with poor cardiometabolic health.

“Eating a wholesome breakfast that is high in proteins and healthy fats and includes complex carbohydrates is great for cortisol levels. An ample breakfast ensures proper blood sugar levels throughout the day while also keeping energy levels up,” says Chichak. “In addition, this prevents the stress hormone spikes that can happen when your body detects a fuel deficiency,” adds Dees.

The Bottom Line

Healthy cortisol levels are essential for your mental and physical health. After all, cortisol affects your circadian rhythm, which regulates sleep, appetite, digestion and more. With a few doctor-recommended morning habits, you can promote healthy cortisol levels to feel energized throughout your day and get good sleep at night. Set your alarm for roughly the same time each morning, and when you wake up, make sure to eat a balanced breakfast and try getting outside, even if just for a few minutes. It’s also helpful to do some sort of physical activity, whether it’s walking your dog or doing a mindful yoga class. If these are all new habits for you, try incorporating one at a time to make it more approachable. Soon enough, they can become a part of your regular morning routine.